Pool Running is Fun

Week starting Sep 11, 2016

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Location:

Fairfax,VA,

Member Since:

May 31, 2012

Gender:

Male

Goal Type:

Local Elite

Running Accomplishments:

Post High School Road PRs

Mile         4:30 (2016)

5K          15:24 (2017)

10K        31:48 (2018)

10M       52:23 (2017)

Half     1:09:14 (2018)

Mar.    2:29:41 (2015)

Short-Term Running Goals:

Stay injury free, consistently train, and enjoy running

PR in the 5K,10K,10M, half marathon

 

 

 

 

 

Long-Term Running Goals:

2019 Race Schedule

1/1               New Years Day 5k (1st, 16:08)

2/3               For The Love 10k 

3/16             Shamrock Half Marathon

4/7               Cherry Blossom 10 Mile

4/28             NJ Marathon ?

 

9/29             Berlin Marathon

 

 

Personal:

Live near DC in Fairfax, VA. Hoping to train tough and see what I've got before time and other responsibilities catch up to me.

 

 

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Adidas Takumi Sen Flats Lifetime Miles: 98.50
Adidas Adios 3 Lifetime Miles: 109.00
Adidas Sub 2 Flats Lifetime Miles: 18.50
VaporFly 4% Lifetime Miles: 27.00
New Balance 890v6 Lifetime Miles: 109.00
Adidas Supernova.6 Lifetime Miles: 438.10
Saucony Ride 10 Lifetime Miles: 70.05
Total Distance
70.50
Saucony Ride 8 Miles: 29.00Saucony Triumph ISO.3 Miles: 28.00Saucony Kinvara 6 Miles: 9.50NB RC1600 Flats Miles: 4.00
Total Distance
17.00

AM: 2 WU 4MP, 1E, 3MP, 1E, 2MP, 1E, 1MP, 2CD

PM: 1 hr. pool run

Started more conservative which paid dividends because it was easy to run fast at the end of the workout. We ended up going faster than MP at the end. It was hot at the beginning but the dew point plummeted throughout the run so that it was downright enjoyable at the end. We got lucky in this regard. Feeling pretty damn good going into next weekend's half. If only the weather will cooperate next Sunday for us. It's not looking that great so far. the humidity dew point needs to be low. (5:45,5:45,5:33,5:25) (5:29,5:27,5:19) (5:28,5:16) (5:09) AVG: 5:27

Saucony Ride 8 Miles: 17.00
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Total Distance
13.00

AM: 8 easy + lifting/core routine, stretch, foam rolling

PM: 5 easy

backing it down slightly for a recovery week before the race this weekend.

Saucony Triumph ISO.3 Miles: 13.00
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Total Distance
13.50

AM: 2.6 WU 1600,1200,2x800,400 2.7 CD    (5:09, 3:40, 2:26, 2:20, 69)

PM: 4 easy + standard core routine, stretch, foam rolling.

Short workout this morning as I recover this week for the race on Sunday.

Saucony Kinvara 6 Miles: 9.50Saucony Triumph ISO.3 Miles: 4.00
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Total Distance
5.00

AM: 1.5 hr. pool run

PM: 5 easy. warm outside

recovery week continues

 

Saucony Triumph ISO.3 Miles: 5.00
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Total Distance
12.00

AM: 7 easy + standard core routine, stretch, foam rolling

PM: 5 easy

feeling a little odd with the reduced volume. You get so used to high mileage and being tired for so long, even a slight reduction changes how you feel during the day.  I feel energized and hyper one minute then very tired the next and this is only a light down week. Marathon taper is going to be unnerving at best.

 

Saucony Ride 8 Miles: 12.00
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Total Distance
6.00

AM: 6 miles with one pick-up mile in 5:15 + 4x100m drills/strides

PM: rest

Saucony Triumph ISO.3 Miles: 6.00
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Total Distance
4.00

AM: 4 easy + a few light strides and drills

Getting humid. Not really looking forward to running in this soup tomorrow.

that's 70.5 land miles + 15 pool "miles" for a total volume of 85.5. Pretty good down week as I'm feeling recovered and ready to roll

NB RC1600 Flats Miles: 4.00
Add Comment
Total Distance
70.50
Saucony Ride 8 Miles: 29.00Saucony Triumph ISO.3 Miles: 28.00Saucony Kinvara 6 Miles: 9.50NB RC1600 Flats Miles: 4.00
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